Chesticles Log - It's big, hairy and probably smells.

[Chesticles]

Ah my fucking piece of paper I had my leg workout on got thrown out, so I'll have to remember it, well try to.

Legs
Box Squats (lbs)
176 x 8
220 x 6 Thought the spotter was doing to much, so dropped it back and fucked him off.
176 x 10

Incline Leg Press (lbs)
550 x 10
660 x 8
770 x 3

Keystone Deadlifts (lbs)
220 x 12
264 x 8
352 x 3 Strapped slipped and I bumped the weight picking it up.

Lying Leg Curl (lbs)
140 x 8
140 x 6
140 x 4

Seated Calve Raise (Toes Outwards) (lbs)
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

Shoulders
Seated Dumbbell Press (lbs)
70's x 8
70's x 6
50's x 12
50's x 10

Didn't bring the weight together at the top, just straight up and down today.

Standing Cable Side Laterials (lbs)
30 x 10
40 x 8
50 x 6
30 x 12

Took around 2 hours I think.

 

[Chesticles]

Abs
Crunches, side crunches & leg raises - 3 x 12

Cardio
40 mins bike
10 mins eliptical (Level 5)

Back/ bis coming soon

 

[PrinceVegeta]

pretty good session there......how do u perform keystone deads?never heard that one before

 

[Rocky]

Don't know why you were disappointed with the incline leg press and deads that's still some hefty weight, even if you were expecting to do more.

 

[Chesticles]

Vegeta - Just like normal deads, except you only bring the bar to about halfway up your shin, hits the hammies/glutes more.

Rock - Thanks for cheerin me up babe

This is what I did Friday, forgot to post it.

Back
Chin Ups (Palms up, lbs)
Me x 8
+22 x 5 Left upper bicep was tightening up a bit
+22 x 5

Standing Dumbbell Row (lbs)
80's x 12
90's x 10
100's x 10 (Cheat last few)

Wide Grip Pulldown (lbs)
150 x 12
150 x 8
150 x 8

Bent Over Cable Rear Raises (lbs)
30 x 10
40 x 8
30 x 10

Biceps
Standing Dumbbell Preacher Curl (lbs)
40 x 6
40 x 5
40 x 5

We don't have a proper standing one, so I had to just jack the seated one up a lot, was kind of wobbly but ok.

Seated Alternate Arm Dumbbell Curl (lbs)
40's x 8 (Reps per arm)
50's x 6
50's x 5

Done in an hour. Chest/tris being done in a little while.

 

[Rocky]

Nice work. Those standing rows are pretty hefty. So what are you changing your routine to soon anyway?

 

[Glex]

Solid work on the pullups, Chesty.

 

[Chesticles]

I'm ganna go back to chest/back, legs, shoulders/arms.

Here's Monday's session, I'll post up yesterday's aswell. Worked Chest/tris with the Pumbanator on Monday.

Chest
Flat Smith Machine Press (lbs)
220 x 8
242 x 4 Grip change, went wider
220 x 6
176 x 11

Incline Dumbbell Press (lbs)
70's x 8
60's x 10
60's x 10
60's x 8

Low Grip Seated Chest Press (lbs)
150 x 15

Super Set
Low Grip Seated Chest Press (lbs)...................High Grip Seated Chest Press (lbs)
200 x 6.....................................................200 x 6
100 x 30....................................................100 x 27

Triceps
Rope Pushdowns (lbs)
80 x 15
80 x 12
100 x 11

Machine Dips (lbs)
120 x 18
140 x 7
140 x 8 DROP 80 x 12 DROP 50 x 10

Overhead Dumbbell Extension (lbs)
20 x 11
20 x 10
20 x 9
20 x 8

Didn't note the time, round about an hour I guess. Strength is only decreasing a little bit so I'm happy with that for the time being.

 

[Chesticles]

Abs
Standing twists - 3 x 20
Kneeling rope crunches - 180 x 20 x 3

Cardio
20 mins bike
20 mins eliptical (Level 6)
20 mins treadmill (Incline 7%, speed 5.5)

Legs/shoulders coming soon.

 

[PrinceVegeta]

good session dude...me like the drop set there!big triceps baby!whhoooo!!

 

[Glex]

Nice going getting the 140 x 8 after you only hit 7 on the dip machine

 

[Rocky]

Good job on the bench!! Nice weight. Tri work after was good too!

 

[PUMBA]

Yeah was good training session buddy, good to mix it up a bit, and train together for chest and tri session.

Trained Tri's again yesterday and chest with Peanut again tonight hahaha just lovin this contest prep

 

[Hypocrisy86]

That tri dip machine
does it have handles in like an H or L way?
ours is one like an L... thing is
i do close handle on it, then far out on the long way
makes those tris pop out..
but damn 140? ,shit.. thats some serious weight buddy
keep it up, you could dip ronnies weight one day lol

 

[Chesticles]

It's just two handles that come out infront Hypo, thanks for the comments to. That goes for everyone I have to write up Wednesday's leg/shoulder session aswell as yesterday's cardio. I'll be doing back/bis soon, having just finished 11 hours of big gay work I haven't lost much weight on the cut, being the end of 6 weeks I've only gone from 111 to 108, but in my eyes I've leaned out a far bit considering the minimal weight loss. Starting next week I'll be doing extra half hour cardio sessions a day, either of a morning or night. But enough rambling, here's Wednesday's legs/shoulder session.

Legs
Barbell Squat (lbs)
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5

Just wanted to try a 5 x 5 on squats for a change, wasn't to bad. Had great form on it to, put my stance in a little closer.

Standing Alternate Leg Curl (kgs)
40 x 25
40 x 20
40 x 20
40 x 20
40 x 20

Smith Machine Calve Raise (lbs)
308 x 12
352 x 10
396 x 10
440 x 8
264 x 20 (Struggle last 5 or so)

Shoulders
Standing Dumbbell Shoulder Press (lbs)
50's x 10
60's x 8
70's x 6 (Last one epicly bad)
50's x 12

Standing Dumbbell Side Raises (lbs)
35's x 15
40's x 12
40's x 12 (Cheat last 2)

Done in about 80 mins. New split Monday

 

[Chesticles]

Abs
Hanging knee raises - 4 x 10
Swiss ball crunches - 4 x 10

Cardio
60 mins bike

 

[Tunen]

You must have some sexy shoulders pressing 70's standing.

 

[Rocky]

^Damn I should think so! Surprised the weight you're using for standing is so close to your seated weight!
Good job on the 5 x 5 and I bet that high rep calf set at the end burned!

 

[Glex]

Cardio
60 mins bike

Yeah buddy!

Your DB side raises are awesome, by the way.

 

[Chesticles]

You should know how sexy my shoulders are jewnen

Thanks Glex, yeah that bike was hard stuff, espically on the glutes.

Ok here's what I did Friday. Only had 20 mins to get it done.

Back
Super Set
Pull Ups (lbs)....................Lying Incline Barbell Row (lbs)
Me x 5.............................160 x 5
Me x 5.............................160 x 5
Me x 5.............................160 x 5
Me x 5.............................120 x 12 (Switched to Reverse grip from this point)
Me x 5.............................120 x 12 (Average reps last 2)

Biceps
85 x 10
95 x 8
105 x 6 (Monsterous cheat last rep)
95 x 6
85 x 8

Done in 20 mins. On Saturday I just done the bike for a half hour. New split today, Chest/back coming soon.